Breakfast and your child's brain

How many times have you heard that breakfast is the most important meal of the day? Let me remind you of why it is important to have a well balanced breakfast. Studies have shown that breakfast eaters have a better overall diet, less trouble concentrating, better memory, higher grades, better attendance and punctuality, fewer behavior problems, less likely to be depressed, anxious, fidgety, or irritable, think faster and more clearly, concentrate better, suffer less fatigue, and are less likely to end up in the nurse's office complaining of tummy aches and dizziness.

So breakfast sounds like a good idea, right? So why do I frequently see parents and caregivers running out of their apartment and grabbing a bagel, donut or pastry from the local deli or bakery for their child. Then the children eat the food while they walk or stuff it into their backpack where it probably stays until lunchtime. And by lunchtime, they are running on empty. Breakfast at home is the perfect time to make sure that your child gets a well balanced meal to start the day.

If your excuse is: “We get up too late” or “We are rushing each morning”, my response is: Wake up 15-30 minutes earlier so that you have time to prepare and eat a healthy breakfast. Make sure your children's school papers and clothes are organized the night before. Breakfast does not need to be a big production. See the breakfast suggestions listed below.

If your excuse is “My child is not hungry in the morning”, my response is: Close the kitchen after 8:00pm. No late-night snacks. It is not unusually for someone not to be hungry when they immediately wake-up. Have your child get dressed before breakfast. If you regularly have breakfast before school, eating early becomes an expected routine.

What is a healthy breakfast?
Breakfast should provide one-fourth to one-third of the day's energy and nutrient needs. A balanced breakfast should provide some protein, a little fat and plenty of carbohydrates. It should also include important nutrients that kids often miss, such as fiber, vitamin C, folate, iron and calcium.

Examples of an ideal breakfast all begin with a glass of low-fat or non-fat milk, and a piece of fruit or a glass of 100% juice. Then add a carbohydrate and protein such as:
· whole-grain cereal with non-fat or low-fat milk
· whole-wheat toast with peanut butter
· a hard-cooked egg and a whole-wheat bagel
· grilled cheese on whole-wheat bread
· oatmeal made with low-fat or non-fat milk
· combine non-fat or low-fat yogurt with a whole grain cereal or granola
· vegetable omelet and whole wheat bread

Eating breakfast needs to be as much of a priority for children as doing their homework.

Adding more fruits and vegetables to your life

It is so easy to say "Eat 5 servings of fruits and vegetables a day". But many have a hard time achieving this. It is not as difficult as you may think. Here is an example from today's presentation at the Marblehill senior center on this very topic.

Let me begin by telling you that these are very bright, fun and witty older adults. It was a pleasure talking to them on this topic. I began by asking them "why is it important to eat fruits and vegetables". They were highly participative with astute responses. Instead of me writing all the benefits for eating fruits and vegetables, check out these links:
http://www.mypyramid.gov/pyramid/vegetables_why.html
http://www.mypyramid.gov/pyramid/fruits_why.html

Then I provided them information to determine a serving size:
http://www.mypyramid.gov/pyramid/vegetables_counts.html
http://www.mypyramid.gov/pyramid/fruits_counts.html

I discussed choosing fruits and vegetables that are in season for the greatest taste, nutrients and best cost. Cost was a big concern for these adults. I discussed the benefits of purchasing frozen fruits and vegetables (maximized nutrients and minimized costs).

Finally, we talked about ways to incorporate fruits and vegetables into ones diet. To consume at least 5 servings a fruits and vegies, try to have one at breakfast, a mid-day fruit/vegie snack, one at lunch, two at dinner (always start your dinner with a salad) and a fruit dessert (like baked apples). Here are some other tips from mypyramid.gov:
http://www.mypyramid.gov/pyramid/vegetables_tips.html
http://www.mypyramid.gov/pyramid/fruits_tips.html

If these seniors are confident that they can eat at least 5 fruits and vegetables each day, so can you. It is healthy, tasty, filling and satisfying.

Eating for the 21st Century

It is so confusing these days when you try to decifer all the news about nutrition. One day it is high carbs, the next day it is high protein. You have to eat your vegies, but then there is a E. Coli outbreak. Every day it is something new or different.

I will attempt to help you weed through all this information to help you understand the latest nutrition and exercise news and ideas.